This weekly message keeps active members informed of the Dashing Whippets training activities for the next seven days.
Congratulations to everyone who has represented the Dashing Whippets in a goal race so far this fall, such as a recent marathon or half. For those of you whose big event is in the near future, we’re finally easing up on the intensity to allow you to reach race day feeling strong.
And for the many people who are looking forward to post-NYC Marathon races, we will roll out a training plan soon for the Ted Corbitt 15K taking place in mid-December. Join us!
And don’t forget the team’s sixth annual Fall Beer Mile taking place this Thursday at the East River Park track. Details are below.
Dashing Whippets Training Plan for the Week
This is week 16 of an NYC Marathon training program, and a month-long stay-in-shape period for non-marathoners.
Please click on the links below to RSVP if you are planning to come out to one of these training events!
Note: Almost all training paces, such as 5K, 10K, half marathon, should be your estimated pace if you ran the race today — not your goal or PR pace. (Exception: Marathon pace is your goal pace or best guess of your well-trained marathon speed.) You can use the Daniels VDOT calculator to estimate your pace from a recent result.
Monday 10/12: Easy day
- Fall marathoners should run 55-70 minutes easy, followed by 5 repeats of 100m strides
- If you ran a marathon in the past three weeks or raced the Staten Island Half at full effort,take Monday off
- Everyone else should run 30-60 minutes easy,
- Monday Morning Mileage (Central Park) option: http://www.meetup.com/dashing-
- Monday evening Downtown Easy option: http://www.meetup.com/dashing-
Tuesday 10/13: Long speedwork day: Warm up 1.5-2 miles. Then…
- NYC marathoners and Short distance (5K-half marathon) specialists (with a solid base of speedwork): 2-3 repeats of 3 miles at marathon pace, with 4 minute jog between them, followed by 15 minutes of easy jogging to cool down. Almost everyone should limit themselves to 2 repeats, but you can do a third if you felt strong and healthy during the past weekend’s long run.
- Recent marathoners (past three weeks) and runners who are building a base (not much recent speedwork): Either take the night off (congrats, Chicago runners!) or do 3 miles at marathon pace, followed by a 10-minute cooldown jog.
- Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-
- Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-
Wednesday 10/14: Recovery day
- NYC Marathoners should do 40-55 minutes of easy running, followed by 4 repeats of 100m strides
- Everyone else should do 25-40 minutes of easy running or aerobic system cross training, or rest
- Morning group run, Central Park: http://www.meetup.com/dashing-
Thursday, 10/15: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…
- Short distance (5K-half marathon) specialists (with solid base of speedwork) and NYC marathoners: Long downward ladder. 3 miles at marathon pace, with 3:00 jog recovery. Then 2 miles at half marathon pace, followed by 2:00 jog recovery. Then 1 mile at 10K pace. Finish with 15-20 minutes of easy jogging to cool down.
- Chicago marathoners: Rest (recommended) or jog up to 20-30 minutes.
- Other recent marathoners (past three weeks) and runners who are building a base (not much recent speedwork): After the warmup, do an additional 1 easy mile, then 2 miles at marathon pace, then 1 mile at half marathon pace, with no rest between pace changes. Finish with 15 minutes of easy jogging to cool down.
- Morning Manhattan group workout in Central Park: http://www.meetup.com/dashing-
- Evening Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-
- Post-workout Beer Mile at East River Park track at 8:30pm: http://www.meetup.com/dashing-
- Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-
Friday 10/16: Very easy day
- Optionally, advanced NYC marathoners may do 45-50 minutes of easy running followed by 5 repeats of 100m strides
- Everyone else should rest, or do the Monday or Wednesday workout today if you missed it
Saturday and Sunday, 10/17-18: On one day, do 30-45 minutes of easy running followed by 4 repeats of 100m strides. On the other day, do a long run…
- NYC Marathoners: 2:00–2:15 of running at progression run pace.
- Chicago Marathoners: No long run this weekend. Take both days off, or limit yourself to at most 45 minutes of jogging on one of the two days.
- Short distance (5K-half marathon) specialists (with a solid base), Recent marathoners (past three weeks), and Runners who are building a base: 75-90 minutes at long run or easy pace.
- Long run pace is 45-60 seconds per mile slower than marathon pace — a little faster than easy pace, but still not challenging. Progression run pace starts at long run pace for the first half — but the second half gradually accelerates to half marathon pace (or marathon pace for marathoners) — and do the last 10 minutes at an easy pace.
- There are weekly team long runs around the city. To see all options for weekend training runs with the Whippets, please view the calendar: http://www.meetup.com/dashing-
- Dashing Whippets NYC Marathon training plan (18 weeks): http://files.meetup.com/
- Coming soon: Dashing Whippets Ted Corbitt 15K training plan